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Spanakorizo

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Spanakorizo

Rice & cereals · 250 g serving · 35 min total

Enjoy in moderation

Spanakorizo 250g ~280 kcal; cơm rau chân vịt.

Lời khuyên: Nhiều bột. Không phải palak.

205 kcal per serving

Protein 6.3 g · Carbs 27.7 g · Fat 8.7 g · Fibre 3.9 g · Sugars 1.8 g · Sodium 2,425.6 mg

Where the calories come from

Where the calories come fromCalories: 12% protein, 52% carbohydrate, 36% fat. 205 kcal total.205kcal / serving
  • Protein6.31 g · 12%
  • Carbohydrate27.7 g · 52%
  • Fat8.66 g · 36%

Estimated, per 250 g serving.

Daily Value at a glance

Protein13 % % Daily Value
Fibre14 % % Daily Value
Sodium105 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 250 g Estimated

NutrientAmount% Daily Value
Energy205.3 kcal10%
Protein6.3 g13%
Carbohydrate27.7 g10%
of which net carbs (carbs minus fibre)23.8 g—
of which sugars1.8 g—
of which added sugars0.0 g0%
Fat8.7 g11%
of which saturated fat1.2 g6%
Fibre3.9 g14%
Sodium2,425.5 mg105%
Where the calories come from
Protein 12% · Carbohydrate 54% · Fat 38% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A715.0 µg RAE79%
Vitamin C22.2 mg25%
Vitamin E4.0 mg27%
Vitamin K655.0 µg546%
Thiamin (B1)0.2 mg17%
Riboflavin (B2)0.3 mg23%
Niacin (B3)1.1 mg7%
Vitamin B60.4 mg24%
Folate (B9)208.0 µg52%
Calcium205.0 mg16%
Iron5.4 mg30%
Magnesium129.0 mg31%
Phosphorus116.0 mg9%
Potassium725.0 mg15%
Zinc1.5 mg14%
Selenium7.4 µg13%
Copper0.3 mg33%
Manganese1.7 mg74%
Iodine180.0 µg120%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 250 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 546 %; Iodine: 120 %; Vitamin A: 79 %; Manganese: 74 %; Folate (B9): 52 %; Copper: 33 %Vitamin K546 %Iodine120 %Vitamin A79 %Manganese74 %Folate (B9)52 %Copper33 %
Health scoreHealth score 65 out of 100, rated Good.65/ 100
Good

Health score

65 / 100 · Good

Formula: protective index 70 + NOVA 3 adjustment (-5) + overall level (watch → +0) = 65, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Medium GI. Raises blood sugar at a moderate pace. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy82.1 kcal4%
Protein2.5 g5%
Carbohydrate11.1 g4%
of which net carbs (carbs minus fibre)9.5 g—
of which sugars0.7 g—
of which added sugars0.0 g0%
Fat3.5 g4%
of which saturated fat0.5 g3%
Fibre1.6 g6%
Sodium970.2 mg42%
Where the calories come from
Protein 12% · Carbohydrate 54% · Fat 38% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A286.0 µg RAE32%
Vitamin C8.9 mg10%
Vitamin E1.6 mg11%
Vitamin K262.0 µg218%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.4 mg3%
Vitamin B60.2 mg12%
Folate (B9)83.2 µg21%
Calcium82.0 mg6%
Iron2.2 mg12%
Magnesium51.6 mg12%
Phosphorus46.4 mg4%
Potassium290.0 mg6%
Zinc0.6 mg5%
Selenium2.9 µg5%
Copper0.1 mg11%
Manganese0.7 mg30%
Iodine72.0 µg48%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Pescatarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Gạo — 70 g
  • Rau chân vịt — 132 g
  • Dầu ô liu — 8 g
  • Hành — 20 g
  • Chanh — 8 g
  • Thì là — 6 g
  • Muối — 6 g

How it is made

simmer · Prep 10 min · Cook 25 min

Rau chân vịt nấu với gạo, dầu ô liu và thì là.

Good to know

What is good

  • Chất xơ 4g
  • Ít natri

Watch out for

  • Carb 42g

Healthier swaps

Portion sizes

  • Serving — 250 g
  • Serving — 125 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

205 kcal per 250 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 48 min48 min
Running (steady run, 8 MET)≈ 21 min21 min
Cycling (moderate pace, 6 MET)≈ 28 min28 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-10-02 · Verified by rule-engine-v2 · Basis: estimated-serve

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